Tuesday 27/4/21 - Hangin...Tough...

CROSSFIT

STRENGTH

Back squat
3 reps @ 70%
3 reps @ 80%
3 + reps @ 90%
* Lift every 3 mins and use training max as guide for percentages.

CONDITIONING

AMRAP in 12 mins:

10 DB Hang power cleans
10 DB Push press
20 / 15 Bike erg calories

FITNESS

On a running clock and with a partner - 

At 0 -
(12 min clock)
30-20-10 (or 20-15-10) of:
DB snatch
DB Box step ups
* While P1 completes couplet, P2 accumulates max Echo bike calories. Swap as soon as P1 finishes couplet. In the remainder of 12 mins complete max Echo bike calories.

At 15 -
(12 min clock)
30-20-10 (or 20-15-10) of:
Single arm DB Thruster
Box dip
* While P1 completes couplet, P2 accumulates max Echo bike calories. Swap as soon as P1 finishes couplet. In the remainder of 12 mins complete max Echo bike calories.

At 30 -
AMRAP in 5 mins:
AB mat sit-ups
* Every minute including the 0 complete 20 side to sides.